As you sit upright,
Gently allow your eyes to close,
Keeping your head,
Neck,
And spine as straight as possible.
Reach the tips of your thumb and forefinger and slowly begin the ocean breath,
Breathing in from your stomach.
Long slow breath into your stomach.
Slow breath comes in,
Slow breath goes out.
With every exhalation,
Relax your body.
Feel all of your muscles relaxing deeper with each breath.
Notice how calming it is to breathe this way.
Notice the feelings of relaxation that are beginning to spread throughout your whole body.
If you find that your mind begins to wander,
Simply bring your awareness back to the sound of my voice and I will guide you to a place of deep relaxation and inner stillness.
You may begin to notice that you're more aware of the sounds in the room,
Whether it's my voice,
The sound of the music,
Or any other sounds that are around you.
Whatever it may be,
Just notice and watch it without judgment.
Allow the sounds to come in,
Allow the sounds to go out.
Slowly paying attention to the sounds as they gently come in and gently go out into silence.
Now gently bring your awareness back to the sound of your breath.
Slow breath comes in,
Slow breath goes out.
Just be here now.
Remember you are the master of your mind.
You are the master of your breath.
Slow breath comes in,
Slow breath goes out.
Relax all of your muscles with each exhalation.
With every inhalation and exhalation,
Feel yourself merge into the sound of your breath.
Breath comes in,
Breath goes out.
Slow waves of breathing from the stomach.
You may begin to become aware of your body.
Allow your body to rest comfortably just as you are.
Just be here now.
With every breath,
Your whole body is relaxing even more.
It's the deep relaxation that is beginning to flow through your body.
If you notice any discomfort,
Just breathe into that space in your body.
And with each exhalation,
Allow the discomfort or pain to flow out into silence.
Just watch it drift away.
Watch it float away with the exhalation.
Breath comes in,
Breath goes out.
You are the master of your mind.
You are the master of your breath.
Notice now that your body is completely relaxed and at ease.
Feel the relaxing energy as it penetrates the body.
Now slowing your breathing down even more,
Focus at the top of your head.
Breathe from the top of your head.
Slow deep breaths from the top of your head.
Breath comes in,
Breath goes out.
Imagine you are inhaling a ball of white light into the crown of your head.
With every inhalation,
Feel the warmth of the light penetrate the mind.
Breath comes in,
Breath goes out.
Slowly breathe from the crown of your head,
Releasing any tension in the mind.
Allow all of your thoughts to float out with the exhalation.
Just watch the thoughts drift away into silence.
Slow breath comes into the crown,
Slow breath goes out.
Feel the warmth of the white light as it penetrates and relaxes the mind with every breath.
Now relax and focus on the point between the two eyebrows.
Breathe in between the eyebrows.
Breath comes in,
Breath goes out.
Slow your breathing as you inhale white light into the point between your eyebrows.
Allow the warmth of the light to relax all of your facial muscles and penetrate the point between the eyebrows.
Breath comes in to the third eye,
Breath goes out.
Long,
Slow,
Deep breaths from the point between the eyebrows.
With every breath,
Feel the pulsation fill the third eye.
Now the breath becomes very deep.
All of the stomach fills with the breath.
Next,
The ribs move out,
Finally the chest cavity fills with the breath.
Stomach,
Ribs,
Chest cavity.
Deep breath.
Now bring your attention to the middle of your chest cavity.
Allow the inhalation and exhalation to gently flow into the heart.
Breath comes in,
Breath goes out.
Finally take long,
Slow,
Deep breaths from the heart.
With every inhalation,
Allow your heart to open and expand.
Feel the love,
Feel the light that is all around you.
Breath comes in,
Breath goes out.
And as you exhale,
Release any tension and just watch it float away like a cloud on a windy day.
Your mind,
Your body,
And your heart are completely relaxed and blissful.
Feel yourself gently radiating with love and happiness.
Relax and let the mind float on the exhalation.
The mind rides the exhalation deep into silence.
Allow this inner stillness and peace to flow throughout your whole body.
Your body,
Your mind,
And your spirit are now at ease.
You are complete.
